Name: Playbook - GoFit Training - W3/D3
Uploaded: 2021-07-13T10:59:13.182Z
Duration: 30 min
Description: W3/D3

*Circuit - 6 Rounds
- Single Leg RDL x 5 per side
- Drop Squats x 15
- Ab Knee Tucks x 15
- Bird Dog Crunch x 10 per side
- Side Plank w/ Rotation x 10 per side
- Squatted Alternating Punches x 20 per side
- Alternating Side Kicks x 20 per side

- Keep a slight bend at the knee
- Come straight down raising your opposite leg

Single leg RDL

- Start with your legs extended in a narrow stance
- Hop and land in a squat position 
- Keep your chest up

Drop squats

- Bring your knees towards your chest 
- Extend your legs 
- Keep your core engaged

Ab knee tucks

- Bring your knee towards your elbow engaging your core
- Extend your arm and your leg

Bird dog crunch

- Start in a side plank position
- Reach underneath you then reach straight up
- Keep your core engaged

Side plank with rotation

- Stay in a squat position 
- Extend your arms as you pinch

Squatted alternating punching

- Kick to one side extending your leg completely then with the other side

Alternating side kicks

Circuit

W3/D3

Breakdancer is a little hard for a beginner. I wasn’t able to do it. So I did an extra round of the other 2 exercises.

W3/D3

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